STOP Worrying About Your Running Form
Many runners wonder if they have “good form” but usually, form doesn’t need to be a concern. Making form “fixes” is not an effective way to improve performance, nor will it help avoid injury. Very often trying to “fix your form” causes problems.
There is No Ideal Form: Good form is any form that isn’t holding someone back from their running goals. In other words, if you are currently running and training without injuries, your form is probably fine. (And if you are injured, form still is very likely not the reason).
Form Improves With Running
Good form is EFFICIENT form, and this can look a lot different from person to person because we have different body types, proportions and mobility. As we run more and more, our bodies learn to move in the most efficient way — the path of least resistance. By trying to change the way we naturally move, we use more energy and become less efficient.
What Matters Regarding Form
There are two aspects of running form that matter:
1) Stability of the pelvis (no hip drop!)
2) Range of motion in the hips.
Runners who struggle in these areas will generally have reduced performance because hip drop (unstable pelvis) leads to various injuries and pain, and because low range of motion in the hips is limiting at faster speeds.
Read & Learn: Hip Drop in Running.
Reduced mobility in the hips prevents the stride from opening up which is required for faster speeds of running. In the image to the right, see how much extension these runners have in the rear leg and how high the knee drive is. (Please note: these men are running VERY fast. Do not expect to look like this while running easy pace.)
Watch & Learn: Hip Mobility Exercise
I emphasize mobility exercises and a well-rounded strength training program because mobility exercises help the body move through its chosen path with the least resistance, and because strengthening the core, glutes, and legs help prevent hip drop.
Pelvis Stability. Hips are level on landing.
Hip mobility. Greater speed requires greater range of motion, both in extending the trail leg and lifting the lead leg.
What Doesn’t Matter
When it comes to form work, anything that isn’t causing problems with your training is something you don’t have to worry about. Here are some examples of things that usually do not matter at all:
Foot strike (read more: Are You a Heel Striker?)
Cadence/ Steps Per Minute (read more: The Actual Truth About Cadence & Cadence and Speed)
Knee Angles
Torso Angles
Arms crossing torso
Why Work on Form?
Generally, runners want better form to improve performance and reduce injuries. But the best and most effective way to achieve these goals is by training smart, not by changing running form.
Specific form work including form analysis should be the last resort for improved running performance. Form changes are long term goals that require a ton of work and the payoff is minimal. The time and energy spent working on form changes takes away from the ability to train and get fitter.
Read here for my take on when form work should be prioritized, and for examples of super fast runners with what appears to be really “bad” form.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.
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